Mar 12, 2014

Breaded flounder lightly pan sauteed and topped with an arugula, lemon and tomato salad – a simple yet delicious way to prepare fish. Perfect for Lent, or any night you're in the mood for fish.

I was on a cruise a few weeks ago aboard the Norwegian and one of the meals I ordered more than once was the Flounder Milanese. I was able to recreate a lighter version of that meal; rather than deep frying it, I generously sprayed the fish with olive oil and pan sauteed it until golden. I love everything about this dish, it's light, quick and satisfying all for under 225 calories. You can use any white fish fillet you wish, and if you rather make this in the oven, I would broil it instead. Hope you enjoy!

Season fish lightly with salt and pepper. In a medium bowl, combine the arugula, tomato, olive oil and the juice from half of of the lemon. Season with salt and pepper, toss and set aside. Slice the other half of the lemon into 4 slices or wedges to serve with the fish.

In a shallow bowl, beat the egg whites. Place the bread crumbs in another dish. Dip each fish filet in the egg whites, then bread crumbs.

Heat a large saute pan over medium heat. Spray a generous amount of olive oil spray on one side of the fish, and lay it in the pan, oil side down. Spray the other side of the fish generously to coat and cook for 4 to 5 minutes on each side, until the crumbs are golden and the fish is opaque and cooked through.

To serve, place a fillet on each dish and top with arugula salad and lemon.

I was on the Norwegian Pearl a few weeks ago and don't remember seeing the Flounder Milanese. I probably would have had it multiple times as well if I had noticed it on the menu. Your version looks so good. I was going to have flounder for supper tonight and I think I'll try preparing it this way.

By-the-way, I gained over 10 pounds on my 5 day cruise. There was so much good food that I just couldn't control myself. Oops! I'm glad your site is here to help me lose that extra weight.

I get a huge craving for fish every now and again. It's been such a long time since I've had flounder; yours looks so delicious. The thing about fish is it is so light and flavorful especially if you serve it with some salad greens.

I am eating this for dinner right now!! Looks beautiful! Tastes very fresh and delicate. I have very little experience cooking fish and have never even tried Flounder - but it was quite easy to do and the taste is great! Thank you, Gina!!

Made this for dinner last night!! Wonderful meal - the arugula salad added just the right "spice" to the flavor of the fish. Felt like I was dining in a nice restaurant instead of my kitchen with this beautiful presentation. Thanks for a recipe I will use over and over. :)

Love this recipe. . I am all about easy recipes, especially when its my turn to cook (my husband does most of the cooking) and whenever I have to cook that’s when I go online to find something new to create.

Thanks so much for inspiring me to make this yummy flounder milanese dish!

Ok, so, I have been making your amazing recipes for 2 years now, but this is the first time I have commented. The reason? My very picky 5 year old not only ate this flounder without complaint, he claimed that he LOVED IT!! The world may have stopped spinning for a minute. ;) My 2 year old also loved it and wolfed it down. My husband claimed that he would rather have had 2 servings and no sweet potato (the side I decided on) it was so good. Thanks so much!!

This recipe works well with tilapia. Neither of us in my household are crazy about fish but we've enjoyed this recipe so much that we've eaten it twice in a week. Tilapia Milanese will get us through Lent w/o getting tire of fish! Thanks for posting this tasty recipe.

Just made this tonight. I used seasoned Panko bread crumbs as that's what I had already. It was delicious! Everyone in the family enjoyed it. The arugula and tomato salad is just perfect with the fish. Thank you so much!